CrossFit Martha's Vineyard

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WOD:

1500m row
100 double-unders (200 single-unders)
50 walking dB lunges (50/35)(35/25)
100 double-unders
1500m row

Last done 12/10/18

WOD:

A. Power or Squat Snatch
Build to a heavy single

B. 9 min AMRAP
1 ring muscle-up/2 pull-ups
1 squat snatch/ 2 power snatches (135/95)(75/55
2 ring muscle-ups/4 pull-ups
2 squat snatches/4 power snatches
3 ring muscle-ups/6 pull-ups
3 squat snatches/6 power snatches
…continue adding reps

WOD:

“Marathon Monday”
2 rounds
400m run
26 HR Push-ups
400m run
26 KB Swings
400m run
26 Sit-ups
400m run
26 Deadlifts (75/55)
400m run
26 air squats
400m run
26 box jumps

*scale to 1 round or 200m runs*
*modify to 26/18 cal bike or 400m row*

WOD:

1000m Row

30 Deadlifts (225/155)(155/105)

50 Lateral Burpees

WOD:

Teams of 3

5 mins at each station

Prowler Push (6am will do plate pushes)

Sled Pull

Banded Ski (video)

Heavy Bag Clean (video)

Barbell Back Rack Carry (loading up barbell 225/155 and walking 50 feet)

WOD:

Option 1:

A. Back Squat

Work to a heavy set of 5

B. Teams of 3

17 min AMRAP

15/10 Calorie Bike

10 Medball Squat Cleans (20/14)

*relay style, once person in front of you finishes bike you get on bike and the same with the cleans

so 2 people working at all time and 1 resting

Option 2: This is NOT FOR TIME but for quality

3 Rounds (blue or red band)

15 Banded Supermans (above ankles)

10 Banded Squats (above knees)

5 Banded Pull-Aparts (palms up,palms down)

3 Rounds

30 Flutter Kicks

30 Goblet Squats (53/35)

30 Plank K2E’s (done quickly, similar to a mountain climber)

3 Rounds (green band)

15 Banded Good Mornings

10 Monster Walks (forward, backwards, left and right)

5 Strict Toes2Bar

WOD:

“Helen”

3 rounds

400m Run

21 KB Swings (53/35)

12 Pull-ups